How to Manage Your Mental Health During the Holidays

The sun sets much sooner, gifts and travel plans sap our wallets, and time with family isn't exactly stress free. For many of us, the holiday season is much more stressful than it is jolly. Those of us dealing with behavioral health issues know it all too well.

A National Alliance on Mental Illness study showed that 64% of people with a mental illness report that the holidays worsen their conditions. Anxiety naturally intensifies with all the added stressors. Depression can be made worse by thinking about, or seeing on social media, the highlight reel of other’s happy lives and families.  

A 2023 study by the American Psychological Association showed that 89% of US adults say that “concerns such as not having enough money, missing loved ones and anticipating family conflict cause them stress at this time of year.” More than two of every five Americans, according to the survey of over 2,000 adults, said that holiday stress limits their ability to enjoy the holidays. And 58% of those cited financial concerns, such as not having enough money to spend or spending too much. Record inflation since the pandemic has made this issue particularly acute.  

Whether for societal reasons such as holiday-related stress or biological responses to the changing season, scores of people experience the symptoms of depression this time of year. Sometimes referred to as “seasonal depression,” seasonal affective disorder (SAD) can affect our circadian rhythm as well as hormone levels.

Symptoms, according to the Mayo Clinic, may include: 

• Feeling listless, sad or down daily 

• Losing interest in activities 

• Having low energy, feeling sluggish 

• Over- or under-sleeping 

• Carb cravings, overeating, or weight gain 

• Difficulty concentrating 

• Feeling hopeless, worthless or guilty 

• Suicidal thoughts 

• Agitation, anxiety, increased irritability 

For people struggling with SAD, another mental health issue, substance use disorder, or the anxiety and stress of the holidays, here are some quick tips: 

• Pay attention to your feelings. Notice when depressive or anxious feelings are more intense or long lasting than usual. 

• Develop a plan for when you are feeling stressed, sad, or lonely. This may include calling a friend, going for a walk, or cooking a healthy meal. 

• Practice self-care. Be sure to maintain your physical health and hygiene even if you find yourself indoors all day. For remote workers, keeping a routine is extra important.  

• Connect with community. Find people or groups with similar interests to connect with and share stories. Even playing video games with a friend or joining a reading group can help you feel a sense of connectiveness and belonging. 

• Avoid alcohol and drugs. Try to limit substance use, especially when home alone. And check in with family and friends to see how they are doing. 

• Know when to seek help. It is critical to seek help if you, or a loved one’s, mental health struggles are becoming overwhelming. 

How can MHT help? 

Our SmarTest® AI is a patented and HIPPA-compliant platform, used by healthcare professionals across the country to identify, track, refer, and bill for behavioral health screenings. We firmly believe that by adopting technology, behavioral health professionals and patients can enjoy a much smoother, more efficient, and more effective treatment experience.  

Here’s a few examples of how we’re helping our clinical partners address SAD and other holiday-related issues:  

• Efficiently & effectively help your physicians identify patients struggling with behavioral health concerns 

• Identifying behavioral health issues early by proactively screening to assess patients’ overall wellbeing 

• Eliminating administrative burden by automating the screening and referral process 

• Track patient’s progress over time to tailor treatment methods, which helps distinguish SAD from more persistent issues, or simply holiday-related stress 

MHT helps our partners and clients boost revenue, improve outcomes, and profits. Contact us or book a meeting to learn more about we can bear some of the weight of managing a practice and help your patients.

Resources:

1. https://www.nami.org/press-releases/mental-health-and-the-holiday-blues/

2. https://www.apa.org/news/press/releases/2023/11/holiday-season-stress

3. https://www.samhsa.gov/blog/supporting-your-mental-health-during-holiday-season

4. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651